Category Archives: Fruits & Veggies

Dotan’s Tehina Kale Salad

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I find myself constantly texting my brother Dotan for this recipe, so I think it’s about time I actually write it down…and maybe share the deliciousness too! Whole Foods makes this incredible Tehina Kale Salad so my chef of a brother decided to recreate it and take it up a notch! I double dare you to not fall in love with this recipe.

Kale is low in calories, high in fiber and has zero, that’s right, zero fat. It is high in iron, Vitamin K, Vitamin A, Vitamin C, and Calcium. If you are lactose intolerant it is therefore a great food for you to eat to get the calcium you need. It is full of powerful antioxidants, a great anti-inflammatory food, and good for cardiovascular support. Why we only garnished platters with this delicious veggie until recently, who knows.

Dotan's Tehina Kale SaladIngredients:

  • 1 11oz can Tehina
  • 2 lemons
  • 3 caps olive oil
  • 4 cloves garlic, diced
  • 5 caps apple cider vinegar
  • 1 tbsp garlic salt
  • 1 bag fresh precut kale or 1 1/2 bundles kale (always good to get some extra)

Dice the garlic. In a large mixing bowl place the garlic, tehina, olive oil, and apple cider vinegar. Whisk together.

Step 1

Roll the lemons on the counter so that they soften. Then using a lemon squeezer, squeeze as much juice out of them as possible into the mixing bowl. Whisk together to form a thick dressing.

Step 2

Step 2

Wash the kale and then remove the leafs from the stems. Break up the kale with your hands and fill the bowl.

Step 3

Then using tongs, mix the kale until fully coated with the dressing. If the kale is coated and there is more of the dressing at the bottom of the bowl, add more kale. This is why I recommend buying extra kale if you use a bundle, because once removed from stems, the exact amount will vary. Usually a bundle and a half of kale works for me.

Step 4

Then cover the mixing bowl with plastic wrap and place it in the fridge overnight. The longer it sits, the more of the mixture it will soak up. So usually I make it the night before I plan to serve it for lunch or dinner. The kale stays good for a week.

Dotan's Tehina Kale Salad

Tip:

  • If you want to add a crunch you could add some crushed nuts or toasted ramen before serving
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July 4th Yogurt Fruit Drops

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I recently came across a delicious and incredibly easy recipe on a fellow bloggers site. The recipe was so easy that I couldn’t believe I had gone all these years without making these tasty treats! They are the solution to my late night sweet tooth, and also to what to do when I purchase too much fruit and July 4th Yogurt Fruit Dropsfear it going bad. This recipe is based off the Fro Yo Berry Bites recipe from the delicious Becca’s Green Kitchen. If you are looking for yummy vegetarian recipes (especially smoothies) I suggest you visit Becca’s blog.

Ingredients:
- 1 container raspberries
- 1 container blackberries or blueberries
- 1 container So Delicious Dairy Free Vanilla or Chocolate Coconut Milk Yogurt
- Parchment paper

Prep Time:
15 Mins		 Cook Time:
30 Mins		 Total Time:
45 Mins

Directions:

Wash your fruit of choice and open the yogurt. Place your parchment paper onto a cookie sheet.

Step 1

Then with a toothpick take each piece of fruit and dip the bottom half of it into the yogurt.

Step 2

Then lie the fruit on it’s side onto the parchment paper. Repeat until done with all of the fruit.

Step 3

Place the plan in the freezer for at least 30mins.

Step 4

You’re done! Once they are frozen you can put them into a freezer safe tupperware and they keep for weeks.

Done

Tupperware

I plan to use vanilla coconut yogurt and serve this patriotic red, white, and blue treat at my July 4th BBQ!

Tip:

  • You can do these with any small fruit. Try cutting up a kiwi to add some pops of green or a banana for yellow.

How to Preserve an Avocado

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We all love avocado but we know it’s one GIANT flaw – it turns brown very quickly. The worst! Once the avocado is exposed to air because of an enzyme called polyphenol oxidase, oxidation occurs due to a change in the chemical structure of avocado flesh, increasing the presence of melanin. (Yes the same melanin that provides the pigment in your skin)

Avocado is a healthy, hearty addition to any lunch. Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an average size avocado is 160 calories. How can you eat avocado at work unless you finish the entire avocado or ask a coworker to share it with you? After running two tests, keeping in mind I might loose half an avocado, I’m happy to say I’ve found a way that works.

The first test I did was based on many articles I read that said to save the half of the avocado with the pit in it, squeeze some lemon juice on it, and then cover it with the outside half of the avocado you used. Then wrap the entire thing in plastic wrap. I think this way would work if you planned to eat the avocado later that day, but as for the the next day – well I’ll spare you the photo.

Avocado Before Wrapping

Avocado SealedThe next test I did based on hearing that catering chefs use this method to prep for large meals. The “question” was will it last until the next day. You once again take the half of the lemon with the pit in it and place it open end down in a Tupperware. Then fill the Tupperware with water so that the exposed part of the avocado is fully submerged. Seal the Tupperware and place in fridge. The reason this methodology is supposed to work is that the water prevents oxidation, as air cannot get in.

Avocado Submerged in Water

Well I’m happy to say this method worked! It took it out the next day (12 hours later) and the avocado was still hard – I was shocked. The thin top layer was a tad mushy so I scraped it off. But the rest of the avocado was perfect!

Avocado Directly Out of the Water

Avocado Directly Out of the Water

Avocado Out of the Water - Final

Avocado Out of the Water After Pit Removed & Thin Layer

Now what about guacamole? Stick it in the freezer. Two years ago I was on vacation in Mexico and the hotel had an outdoor snack bar. The bar had everything yummy – nachos, guacamole, salsa, quesadillas, french fries! My friends and I noticed that they were bringing out the guacamole frozen and then letting it defrost under the sun. The guacamole was delicious and couldn’t have tested fresher! I now do this whenever I prepare guacamole in advance. It works great.

Roasted Sunchokes

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sunchokeThe first time I saw a Sunchoke I was scared and intrigued. They looked like a scary mix between Ginger and Potatoes. I had to know what this vegetable was.

The Sunchoke, also known as a Jerusalem Artichoke, are from the Sunflower family. They were first discovered in Cape Cod and are native to the east coast of North America. Sunchokes are therefore not related to Artichokes or Jerusalem.

I actually learned this recipe from the local produce farmer that I bought my first batch of Sunchokes from. To date, this easy recipe has been the best one to let the sweet, nutty flavor of the Sunchoke do all the talking. The Sunchoke is a recommended potato substitute for diabetics because its carbohydrates are stored in the form of inulin, a sugar that can be tolerated by diabetics. Sunchokes are also a good source of iron, which is important for a vegan diet. Roasted SunchokesThis recipe is both vegan and gluten free.

Ingredients:
- 2lbs Sunchokes
- 3 Tbsp Extra Virgin Olive Oil
- 1/2 Tsp Sea salt
- 1/4 Tsp Black Pepper
- Baking sheet

Makes: 4 servings

Prep Time:
5-10 Mins		 Cook Time:
45 Mins		 Total Time:
50-55 Mins

Directions:

Preheat oven to 400.

Most of the nutrients of a Sunchoke is in the skin, so try not to peel it. Use a potatoe scrubber for excess dirt or let it soak in a bowl with vegetable wash.

Toss in Bowl

Chop & Then Toss in Bowl

Chop the sunchokes into about 1/4 inch pieces. In a bowl mix the olive oil, salt and pepper. Then add the sunchokes and toss till fully covered.

Place the Sunchokes in a single layer on a baking sheet. Roast for 45mins.

While they are roasting I like to prepare a simple arugula salad. I dress the salad with olive oil, squeeze of fresh lemon, a splash of red wine vinegar, a couple dashes of garlic and onion powder to taste.

Once roasted let cool for 2mins and then add to the top of your salad. Your done!

Tips:

  • Serve as a side dish instead of french fries
  • Substitute a dry onion soup mix for the salt and pepper
  • Combine with broccoli for a complimentary veggie mix

Strawberry Smoothie Bowl

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So I have a new addiction – putting a smoothie in a bowl! Ok, so at this point you are probably like ok Zigi what’s so special about that?! It may sound weird but putting a smoothie in a bowl creates a brand new world of possibilities!

As someone that is lactose intolerant, before even knowing that I was lactose intolerant I stopped eating yogurt because it hurt my stomach. Now that I know lactose is the reason why I felt sick, I could eat soy yogurt, butttt I’m not the biggest fan. But give me a smoothie and this girl is a happy camper. So while in Hawaii with my sister I came across a place that turned a smoothie into a yogurt parfait. And I got to tell you, boy were my taste buds delighted! The best part is it great for breakfast, a midday snack, or even dessert.

All of my smoothies always start with frozen strawberries. Why frozen? I use frozen fruit instead of ice. This makes your smoothie jam-packed with deliciousness. Strawberries have higher levels of vitamin c, fiber, folate and potassium than most other fruits. Eating one serving a day can significantly decrease blood pressure, which may reduce the risk of heart disease – something that runs in my family so bring on the strawberries! Strawberries are also found to reduce risk of cancer, enhance memory function and rheumatoid arthritis.

This recipe is both vegan and gluten free.

Ingredients:
Strawberry Smoothie Bowl- 4-5 frozen small/medium strawberries (add more if needed to thicken smoothie)
- 3/4 cup mix of fruit. I usually add mango, goji berries, and raspberries. I can always get this frozen at the store. You can choose whatever mix you would like except bananas (explained in directions area).  In the summer, I love mixing in fresh mango.
- 1 packet Sambazon Pure Acai (I get this at Whole Foods. This is not necessary for the smoothie, it’s just a great way to get this super antioxidant into your diet)
- honey
- 1 cup original unsweetened almond milk (If making as dessert use the vanilla almond milk)
- 1/4 cup granola (I love the Quaker Natural Granola: Oats & Honey)
- optional: Nestle Toll House Mini Morsels (If making as a dessert I sprinkle some on top)
- optional: additional fresh fruit to top the bowl with
- blender or magic bullet

*Note: This recipe depends on consistency. If you have very large frozen strawberries you will probably need more milk.

Makes: 1 serving

Prep Time:
1 min		 Cook Time:
3 mins		 Total Time:
4 mins

Directions:

If using any fresh fruit the first step is to cut it up. When I use a mango, I use about 1/2 of it if just using strawberries and mango. Never use bananas for the smoothie bowl. I’ve tried this a couple times and the bananas give the smoothie a very silky texture that does not work well as a smoothie bowl. It will end up being too thin and melting quickly. However, for those banana lovers, I recommend cutting up some fresh banana and throwing it on top. In Hawaii, I used fresh papaya and lilikoi on top – yum!

Fruit in Magic BulletI use a magic bullet for all smoothies because it makes it so easy. You put everything in, let it blend for about a minute and then your done. You can use a regular blender for this too, but if you make smoothies often I recommend you looking into purchasing a magic bullet.

Start with 4 strawberries and the mixed fruit. Put this in the blender and add the 1 cup almond milk. Let this mix for about 1min. While mixing place the Sambazon Pure Acai under hot water to defrost. Once it is liquid, add this to the smoothie and blend for a few seconds.

Place smoothie in bowl

You want this to have a thick ice cream like consistency. Not a thin consistency that you could sip through a straw. Add more strawberries if it is too thin or a bit more almond milk if too thick, and blend again for a few more seconds. You should only be blending for about 2mins total. Remove it from the blender and place smoothie in a bowl.

Honey, Granola, Chocolate Chip - Delic!

Now’s the fun part! Drizzle a swirl of honey over the top. I create a criss-cross design similar to a piecrust but you can do a smiley face or whatever inspires you :) Then put the granola on top. If you are having this as a dessert sprinkle some mini-chocolate chips on top. I like Nestle Toll House Mini Morsels. And lastly, if you have fresh fruit or are a banana fan, you can also garnish with that.

This turns your everyday smoothie into a filling meal packed with fiber, vitamins and nutrients.

Tips:

  • Let your kids decorate their own
  • Mix it up with different types of granola
  • Be bold – try fruit you were always too scared to try. When paired with fruit you love, you may discover you like it!

Balsamic Roasted Brussel Sprouts

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Thomas Jefferson grew them, so of course you should eat them! But seriously, when cooked right brussel sprouts are delicious…and even taste like french fries! Brussel sprouts are frost resistant so a great vegetable to grow and eat over the winter season.

I actually learned this recipe from a guy I met at a bar a few years ago – yes, when two vegetarians meet at a bar, we talk brussel sprouts. Brussel sprouts contain vitamin A, vitamin C, folic acid and dietary fiber. More importantly, Brussel sprouts are believed to protect against colon cancer, because they contain sinigrin which may destroy precancerous cells. This recipe is both vegan and gluten free.

Balsamic Roasted Brussel Sprouts


Ingredients:
- Brussel sprouts (I use about 4 handfuls for one pan)
- Balsamic vinegar
- Sea salt
- Garlic powder
- Extra virgin olive oil
- Cookie sheet
*Note: This recipe is about seasoning to taste, thus no real measurements. Also, the quantity depends on how small or large your brussel sprouts are.

Makes: 2 servings per pan

Prep Time:
20 Mins		 Cook Time:
35-40 mins		 Total Time:
1 Hr

Directions:

Cutting Sprouts

Cut off stems and cut in half

Preheat oven to 375.

Remove any discolored or dirty leaves off the outer layer of each sprout. Soak all brussel sprouts in luke warm water for a few minutes to remove the excess dirt. Then rinse them with clean water. Cut the stems off the brussel sprouts – try to avoid cutting the leaves off. Then cut each sprout in half.

Prepare a baking sheet with tin foil on top – this is great for easy clean up. Then pour olive oil on the pan so that it is evenly coated. I start with about 3 tbsp and then swirl it around and add more if needed. Then sprinkle some garlic powder onto the pan.

Brussels Browning

Place in rows & flip when browned

Place the cut brussel sprouts onto the pan in even rows. Bake for 25mins until the tops of the sprouts brown. (If you have very small sprouts, check them at about 20mins. If you have very large sprouts or an old oven, they might take 30mins). They are going to look burnt but they are not. You want to get them crisp.

Once crisp remove from oven and flip each sprout. Then sprinkle garlic over top and lightly salt. Put back in over for another 10mins.

Brussels with Balsamic

Pour Balsamic over Brussels and bake for 5mins

Remove from oven one more time and add the balsamic to the top of each sprout. I recommend you pour the balsamic into the cap of the bottle and carefully pour onto each brussel sprout to avoid wasting balsamic. But some days I’m lazy and I just pour it all over the place. (as seen in this photo) Cook for another 5mins.

Balsamic Roasted Brussel Sprouts

Delicioso!

Remove from oven and use a spatula to plate to avoid loosing some of the leaves. I love these with saffron rice if they make it to the table! Usually I end up eating them right out of the pan.

Tips:

  • Dice veggie bacon and toss on top. (If you do this I advise you not to salt the brussel sprouts)
  • Serve on top of saffron rice, quinoa, or couscous
  • Serve with toothpicks as a hors d’oeuvre